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February 20, 2013
CrossFit Cape Cod Workout Of The Day

Focus Work
Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Muscle Up
Chest To Bar Pull Up
Pull Up
Weighted Pull Up

Over Head Squats
Front Squats

Wall Ball
Squat Clean
Squat Snatch

Hand Stand Push Up
Push Press
Ring Dips
Push Ups

Double Unders
Toes To Bar
Box Jumps

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  1. Anonymous Reply

    Great to have our hero back in town! Skills work as tough as ever! Kurt M

  2. Jack Reply

    Great, but small 9:30 group today. Nice to have you back Mark. Tough skills workout, loved the warm-up.

  3. Anonymous Reply

    Kurt – was Mark wearing the recommended cape & super-hero mask, and once again riding the Vespa of freedom?

    I’m planning the usual muscle-ups/OHS then HSPU / L-sits goodness for skills WOD. Stupid work always interferes with Crossfit…

    — Adam

  4. Erin Meagher Reply

    Welcome back Mark!
    Worked on OHS. Strict pullups, handstand negatives and toes to bar!

  5. Amy Sch Reply

    Worked on DU’s strung together 10 a bunch of times. HSPU’s, Kip PU’s and front squats. I upped my weight to 75 and went for 8 each min. Nice to have the Lee’s back, we missed you guys! Hope you had a great vaca!

  6. Anonymous Reply

    A) Muscle ups
    B) Overhead squat, 95#; I think form improved by the end…

    C) Handstand push-ups
    D) Mix – Box-Jumps, Double-Unders, Toes-to-Bar

    100 situps at end. BLT when I got home.

    — Adam

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